Trevor is looking darn good in his split snatch!
Today we are doing two rounds of half Tabata. The Tabata regimen, a version of High Intensity Interval Training was based on a 1996 study by Professor Izumi Tabata et al. initially involving Olympic speed skaters, uses 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). The exercise was performed on a mechanically braked cycle ergometer. Tabata called this the IE1 protocol. In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state training (70% VO2max) 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 mL/(kg•min), but the Tabata group had started lower and gained more overall (from 48 to 55 mL/(kg•min). Also, only the Tabata group had gained anaerobic capacity benefits. It is important to note that in the original study from 1996, participants were disqualified if they could not keep a steady cycling pace of 35RPM for the full 20 seconds of work.
Aim for 90%+ for your last set
Two Rounds of Half Tabata Circuit
2 x (4 x 20sec on:10 sec rest)
Hang Power Cleans 65 lb/ 95 lb
Toes to Bar
Switch stations on 4th rest
Do Circuit twice- score is total reps
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our GORUCK, Reebok, Rogue or Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!